Ok I started to lose weight as of July 5th (2 weeks ago). I do two cardio sessons a day (30 min in the morning and 30 at night). Diet has been 85% spot on. The type of scale I use is the one you see in the doctor's office and I usually weigh myself after working out.
85% could easily IMO put you more in a maintenance mode more then a weight loss / fat burning mode. I've used and was very successful with "body-for-life" by bill phillips I think?? In that one you eat 6 meals a day with a portion of carb and a portion of protein, and at least 2 servings of veggies a day. Last year from Jan - Jun I lost 60 lbs. I have restarted it just this week as a matter of fact since I had gotten lazy and gained about 25-30 back. It does take planning, especially with food / nutrition (that is true with ANY 'diet').
it is 6 days of exercise a week, ie m-w-f cardio / interval for 30 minutes then tu th sa strength training.. Sunday (or whatever day you choose) is your "free day" you dont exercise, and you eat whatever you want. seriously. the free day (improperly called 'cheat day' by some, but it's not cheating if it's built into the program) allows your body to a) no it's not in starvation mode, not that you get hungry with this program, but your body will know you have cut back on the carbs, and b) if you overuse free day, you will feel like crap, and realize that's really how you felt everyday, you were just used to it.
so.. there ya go.. my input. for good fat burn / weight loss IMO you've got to make sure you get your body into fat burning mode via proper exercise, dont overdue the exercise or your body will start eating away muscle and save as much fat as possible, and eat the proper and right amount of food. again, you dont feel hungry if you eat the proper complex carbs / protein.
best of luck to you, and remember any change in the right direction is a good change
.. just like running a marathon, each step, no matter how small is closer to the finish line
